Tofu — Nutrients, Health Benefits, and Shopping Tips

Tofu should have a smooth texture and a uniform creamy white color. It should be firm yet slightly spongy to the touch, retaining its shape but yielding under pressure. The block should be intact without any cracks or crumbles.

Avoid tofu that is discolored or has a sour smell, as these are indicators of spoilage. Tofu that is overly firm or has visible freezer burn should also be avoided, as it will not have the desirable texture or flavor when cooked.

Tofu should be kept in the refrigerator, submerged in water in an airtight container. This maintains its freshness for up to a week. Change the water daily to keep tofu fresh.

Air exposure causes tofu to dry out. Don't leave it in its original packaging once opened. Use clean utensils and tightly seal the container to maintain quality. Proper storage keeps tofu firm and flavorful.

Tofu can last for 1 week in the refrigerator once opened. For longer storage, tofu can be frozen for up to 3 months. Always keep it in its liquid and tightly sealed to maintain freshness.

Leftover tofu can be used in a variety of savory and healthy dishes. Add it to stir-fries, salads, or grain bowls for a protein-rich boost, or mix it into a scramble with vegetables and spices for a vegan-friendly breakfast. Tofu is also great when marinated and grilled as a meat substitute in sandwiches, wraps, or tacos.

Use tofu in a soup or stew with vegetables and broth, or blend it into a smoothie with fruits and sweeteners for a creamy texture. If you have a lot of tofu, consider making a batch of tofu nuggets or patties by breading and frying it until crispy. Tofu can also be blended into a dip or spread with herbs, garlic, and lemon, or used as a filling for stuffed vegetables or dumplings. For a quick snack, enjoy tofu with soy sauce and sesame seeds, or mix it into a pasta salad with fresh vegetables and a tangy dressing.

Tofu is a plant-based protein rich in essential amino acids, promoting muscle health and tissue repair. It is also a good source of calcium, supporting bone health, and iron, promoting blood health. Tofu is low in calories and fat, making it ideal for weight management, and its phytoestrogens may support heart health by reducing cholesterol. Its versatility makes it a key ingredient in both savory and sweet dishes for balanced nutrition.